The martial art of Brazilian Jiu-Jitsu (BJJ) has grown a lot in the past 20 years owing to its efficacy in self-defense and its role in promoting physical fitness. The growing fascination with BJJ is in part to do with its association with Mixed Martial Arts (MMA) and the UFC. Setting itself apart from other martial arts like Muay Thai or Kung Fu, BJJ steers clear of striking opponents with punches and kicks and thus avoiding fears of concussions and head injuries. Instead, it focuses on bringing adversaries to the ground and employing grappling techniques to establish control. Is BJJ safe though? Even without strikes and punches, BJJ is not completely safe but overall a highly safe sport to practice. We will go through the nuances of assessing the safety of Brazilian Jiu Jitsu in this article.
Is BJJ Dangerous? Mostly No
Brazilian Jiu Jitsu (BJJ) isn’t inherently dangerous. In fact, it’s considered one of the safer martial arts, particularly when compared with other combat sports like mixed martial arts or Muay Thai that involve striking. By taking appropriate precautions and engaging in regular BJJ training, you can sidestep most of the hazards associated with this martial art. However, it’s vital to acknowledge the risks and implement necessary safety measures during training.
Types of Injuries in BJJ
Common injuries can range from minor scrapes from the mats and contusions in sparring to more serious orthopedic concerns like a torn ligament. Research suggests that the most common injuries sustained during BJJ training involve the shoulders, knees, ribcage, hands and fingers, feet and toes, as well as arms and elbows.
Common injuries involve the knees, elbows, and skin infections. Serious injuries such as neck or head injuries are less frequent in Brazilian Jiu Jitsu compared to striking-based martial arts but can happen in very rare circumstances. BJJ practitioners often report fewer injuries than participants in other combat sports. The emphasis on ground fighting and grappling techniques generally lead to fewer severe injuries like concussions compared to striking techniques. Additionally, the practice of tapping early and respecting training partners contributes to injury prevention within the BJJ community.
The benefits of practicing BJJ often outweigh the injury risk. It offers an enjoyable and effective way to maintain fitness, enhance self-confidence, and acquire self-defense skills. BJJ is also considered one of the most practical martial arts for real-life situations, making it a valuable skill to possess. Therefore, if you’re seeking a rewarding and safe martial art to practice, Brazilian Jiu Jitsu is an exceptional choice.
Major Injuries in BJJ
The most major types of injuries you may (they are rare at the hobbyist level) are knee injuries such an a ACL tear or a torn meniscus. Even rarer are vascular injuries such as a stroke. In very rare circumstances, a rear naked joke could create a blood clot that rushes into the brain. There are a few stories of this occurring but is exceedingly rare and not something most healthy BJJ practitioners should worry about.
The Prevalence of Injuries in BJJ
When it comes to competitive BJJ, the sport is relatively safe. A study conducted in 2014 found that out of 5022 total match participations, a mere 46 injuries occurred. The most prevalent injuries in Brazilian Jiu Jitsu competition were sprains. Intriguingly, BJJ had fewer injuries than wrestling, judo, MMA, or Taekwondo, making it one of the safer combat sports.
Various factors contribute to injuries in BJJ, including the intensity of training sessions, the skill level of training partners, and the individual’s physical condition. BJJ techniques often involve joint manipulation and submission holds, which can result in injuries if not executed correctly. Moreover, BJJ practitioners may experience injuries from accidental impacts during ground fighting or grappling techniques.
In order to prevent injuries in BJJ, it’s crucial to train with knowledgeable and experienced partners who comprehend proper techniques and to listen to your body. Refrain from pushing yourself excessively, and take a break if something feels amiss. Employing suitable injury prevention methods, such as warming up, stretching, and strength training, can also aid in reducing the risk of injuries.
With appropriate safety protocols in place, BJJ can be an enjoyable and rewarding martial art for both athletes and hobbyists. As with any combat sport or martial art, there is always a risk of injury, but by taking the necessary precautions and training responsibly, BJJ can be a relatively safe and effective martial art to learn and practice.
How to Prevent Injuries in BJJ
While there are risks are associated with BJJ training, they can be managed through proper precautions and an emphasis on safety. You can prevent injuries by:
- Tapping early
- Finding the right partner
- Staying flexible
- Taking it easy
To ensure a safe BJJ training experience, you should tap early to avert injuries and exercise caution when executing submissions on your training partners. A good chunk of injuries that happen in the sport stem from someone going too hard (see next suggestion) or someone’s ego not letting them tap out. The entire point of jiu jitsu is to inflict trauma on someone’s joint. It is useful in a real life self defense situation because it incapacitates an opponent. The moves done on you in a class all have the potential to inflict harm so if you don’t tap out, you can end up getting hurt. Common injuries include over extended shoulder blades from kimuras, damaged knees from heel hooks or popped elbows from an arm bar. If your opponent has you in a compromising position, just tap out. It is not worth getting hurt and missing more training.
Find the Right Training Partners
Selecting the right training partners is as vital as mastering the techniques themselves. It is the 2nd most important thing you can do to prevent injuries. It’s of utmost importance to find partners who respect your pace and boundaries, ensuring a safe environment for both parties. Make sure to inform your instructor and training partners about any medical conditions, psychological trauma, or specific challenges you may face. This awareness allows everyone to accommodate any limitations and fosters a secure practice during BJJ training sessions.
Feeling at ease with your training partner is crucial, and you should never hesitate to decline if you don’t feel safe or comfortable with someone. You possess the right to refuse to roll with individuals if their pace doesn’t align with yours. Older BJJ practitioners should also exercise caution when training with explosive newcomers to avert injuries. If your instructor isn’t supportive, it might be worth exploring other BJJ gyms.
Incorporating flexibility and strength into your BJJ practice is also really important for preventing injuries. Including a yoga and flexibility program to your normal training can aid in preventing injuries as you progress in your training.
Remembering You’re Not Competing for a World Championship
Above all, always remain conscious of the power and force you exert during sparring or competition. Injuries are more likely to transpire if you employ excessive force or disregard your partner’s boundaries. By being mindful of your actions and opting for suitable training partners, you can minimize injury risks in Brazilian Jiu Jitsu and relish a safer BJJ journey.
To sum it up, guaranteeing a secure and enjoyable Brazilian Jiu Jitsu training experience necessitates carefully selecting your training partners. Seek individuals who prioritize safety, mutual growth, and respect for each other’s boundaries. Communicate openly with your instructor and training partners about any concerns or limitations, and always be aware of the power and force you apply during training sessions. By adhering to these guidelines, you can reduce injury risks and maximize the benefits of your BJJ journey.
Avoiding Overtraining and Burnout
Overtraining can and often leads to most injuries in the sport. Too often practitioners, often white belts, try to overcome their skill gap by training multiple times a week without building up to the physical requirements. Striking a balance between rigorous training and ample recovery is of utmost importance. Overexertion during BJJ sessions may lead to injuries and mental exhaustion, culminating in burnout and dampening your overall enthusiasm for this martial art.
Cultivate habits such as warming up adequately, maintaining hydration, and stretching post each BJJ class. Moreover, it’s crucial to heed your body’s signals and take respite when required. You should also think about incorporating strength training outside of BJJ as mentioned above to complement your martial arts training, ensuring your body remains fit and primed.
The Importance of Hygiene: Combating Infections, Fungus, and Bacteria in BJJ
Hygiene is an underrated part of being safe while training Brazilian Jiu Jitsu. It is important to be aware of the of the potential risks associated with infections, fungus, and bacteria. BJJ mats can be a breeding ground for microorganisms, making bacterial or fungal infections a prevalent concern. Ensuring proper hygiene is the key to mitigating these risks.
To maintain impeccable hygiene and ward off infections during your BJJ adventure, ponder upon the following suggestions:
1. Make it a habit to wash your BJJ Gi after each training session, effectively eliminating sweat, bacteria, and potential contaminants.
2. Avoid sharing mats and equipment with gym mates to minimize the risk of infection.
3. In case you’re grappling with flu-like symptoms (COVID), skin infections, or any contagious ailment, it’s wise to steer clear of the mats and observe from a safe distance.
4. Be prompt in cleaning and disinfecting any cuts or abrasions incurred during training sessions.
5. Shower post-training to wash away bacteria and avert skin infections.
6. Opt for antibacterial soap and mull over applying antifungal creams or sprays as a precautionary measure.
7. Keep your nails well-trimmed and clean to reduce the likelihood of spreading bacteria and fungus.
8. Regularly sanitize and disinfect your training gear, including gloves, headgear, and mouthguards.
Keeping your Nails Trim
An underrated injury are scratches. If you know you are training that day, check to ensure your nails are trim. Once I reached to grab an opponent’s neck and scraped him because my nails were not trim. Every since then I make sure my nails are short whenever I know I am training.
Grappling with Concussions in BJJ
Concussions are rare but nonetheless, the possibility of head trauma during sparring or competition still looms. For example, takedowns or accidental collisions with training partners can lead to concussions.The potential long-term ramifications of concussions must not be overlooked. Repeated head trauma can trigger memory loss, mood fluctuations, concentration difficulties, and even chronic traumatic encephalopathy (CTE), a degenerative brain disease. Wearing a mouth piece while rolling can help prevent concussions. Not going crazy with take downs can also prevent concussions.
Why Mouth Guards are Crucial
Mouth guards are a highly recommended piece of protective gear if you train jiu jitsu. They can effectively shield your pearly whites from being knocked out or fractured during intense training sessions and as we mention above, prevent concussions. They also prevent annoying injuries such as a bit tongue. Just because you are not getting hit in the face doesn’t mean your teeth or head are safe. When on the hunt for a mouth guard, make sure you opt for one specifically tailored for martial arts training, such as BJJ or mixed martial arts, and utilize it correctly for optimal safeguarding.
Can you train BJJ with breathing problems? Is it safe?
If you’re dealing with breathing problems such as those stemming from asthma, allergies or other conditions, you might be wondering whether BJJ is a safe choice. I am not a doctor, so cannot give medical advice. I would advice speaking with your doctor to see if BJJ is safe for you.
Training Brazilian Jiu Jitsu can be physically demanding, so it’s important to be aware of the potential risks and challenges associated with practicing while having breathing problems. Common issues that may arise include shortness of breath, dizziness, and fatigue. Moreover, certain BJJ techniques, such as chokes and submission holds, may exacerbate breathing difficulties. It’s vital to communicate with your training partners and instructors about your condition so they can help you modify techniques or avoid specific positions that may cause discomfort.
Tips for safely training BJJ with breathing issues:
1. Consult a medical professional: Before starting any BJJ training, it’s essential to consult with a medical professional to determine if participating in this martial art is safe for you.
2. Choose the right BJJ gym: Look for a BJJ gym with experienced instructors who are knowledgeable about working with students with breathing issues. They should be able to provide guidance and modifications to help you train safely.
3. Warm-up and cool-down: Make sure you perform a proper warm-up before training and a cool-down afterward. This will help prepare your body for the physical demands of BJJ and minimize the risk of injuries.
4. Pace yourself: Pay attention to your body and take breaks when necessary. Avoid pushing yourself too hard, especially when you’re just starting.
5. Communicate with your training partners: Inform your training partners about your breathing issues so they can be considerate of your needs during training sessions.
6. Stay hydrated: Drink plenty of water before, during, and after your BJJ classes to help maintain proper hydration levels and support healthy lung function.
Final Worlds BJJ: A Safe and Rewarding Martial Art Adventure!
BJJ training serves as a great way to boost physical fitness, learn self defense, and nurture mental fortitude. When practiced safely, BJJ is considerably less dangerous compared to traditional martial arts. Adhering to safety protocols like proper warm-up and cool-down routines, maintaining hydration, and stretching before and after class can help stave off most injuries. In conclusion, Brazilian Jiu-Jitsu is not a perilous martial art when practiced safely and responsibly. The risks associated with BJJ can be managed, and the rewards are well worth the effort. So, if you’re contemplating taking up a martial art, give BJJ a whirl and experience the benefits for yourself.